Easy Tips on How to Get Rid of a Double Chin Naturally

A double chin can be concerning and unappealing to some people. There are ways to improve your facial appearance and overall health without having to undergo invasive surgery for double chin removal. Discover how to get rid of a double chin naturally through dietary changes, physical activity, and facial exercises.

Key takeaways:

What is a double chin?

A double chin is an extra layer of fatty tissue under or around the neck. The condition can affect both genders and all ages. While weight gain tends to be the leading cause of having a double chin, it can affect skinny individuals by having a higher body fat composition.

What causes a double chin?

Even though they are commonly associated with obesity, double chins can be caused by a variety of factors. Learning about these factors can help you determine what is causing your double chin fat and identify the best treatment options:

  • Age. Over time, the body naturally starts to lose skin elasticity and strength. Eventually, the skin will appear extra or loose under the chin.
  • Weight gain. Consuming unhealthy fats and processed foods can lead to weight gain and the formation of a double chin.
  • Genetics. If you have a family history or depending on the structure of your jawline. The body may naturally like to store fat content around the jawline.
  • Poor posture. Looking down at your phone or sitting in a slumped position for long periods could cause your chin and neck muscles to weaken.

What issues can double chin cause?

Having a double chin is not something to worry about. However, it is vital to understand what is causing the appearance of extra skin. For instance, if the root cause of excess skin is weight gain, you’ll want to implement lifestyle changes to prevent comorbidities that transpire from obesity, such as high blood pressure, type 2 diabetes, and more.

Additionally, 67 percent of respondents to a survey by the American Society for Dermatologic Surgery said the extra fat under their chin and neck bothered them. Many people consider double chins an undesirable trait, which can impact their self-confidence and self-esteem.

Natural ways to get rid of a double chin

Surgical procedures are the standard treatment option for double chin removal. There are nonsurgical treatments like Kybella injections or lasers that do not have a recovery period, such as double chin surgery.

Not all individuals have the resources or financial capability to opt for these methods. Getting rid of a double chin naturally without medical intervention involves dieting for weight loss, physical activity, and facial exercises.

Diet changes

If you have noticed an increase in weight gain, then a double chin may be managed through dietary changes. Creating a healthy eating plan could involve:

  • Consuming more vegetables, fruits, and fiber content.
  • Eat proteins like lean meat, poultry, eggs, and seafood.
  • Go for low-fat dairy products.
  • Consume healthy fats like nuts, avocado, and olive oil.
  • Reduce sugar intake.

Consulting with a dietitian can help you plan meals and cut calories for weight loss.

Physical activity

Incorporating an exercise routine aids in getting rid of neck fat, specifically cardiovascular workouts. According to the Centers for Disease Control and Prevention, an average healthy adult is to engage in 150 minutes of moderate-intensity aerobic activity each week.

Losing weight will require a combination of physical activity and adjusting your diet. Moderate-intensity exercises could include:

  • Walking briskly
  • Light snow shoveling
  • Yard work
  • Bicycling

Another option is to set aside 75 minutes for high-intensity workouts. These activities require a significant increase in heart rate. Jogging or swimming laps are two examples. If you are not used to exercising, it is critical to begin slowly.

Facial exercises

Face yoga exercises target face, scalp, and neck. These exercises focus on restoring skin elasticity while toning and strengthening the muscles in the area. You can repeat the exercises below 10 to 20 times a day.


This exercise stretches the neck muscles and reduces the appearance of loose skin:

  1. Position yourself standing or sitting with your spine straight.
  2. Tilt your head backward to look up at the ceiling.
  3. Gently move your lower jaw forward towards the ceiling.
  4. Hold the position for 10 seconds and release.

Lion's roar

Like a lion pose in yoga, a lion’s roar is facial focused on stretching the neck muscles:

Lions roar
  1. Open your mouth wide and stick out your tongue as far out as you can.
  2. Focus on breathing out while performing this exercise.
  3. Hold the position for 10 seconds and release.

Cheek swishing

This exercise involves strengthening and toning the cheeks, jaw, and neck muscles:

Cheek swishing
  1. Fill your mouth with air or water.
  2. Swish around your cheeks for 5 to 10 minutes.

Pucker up

This exercise stretches and strengthens the neck muscles from looking down or staring at a screen for long periods:

Pucker up
  1. Tilt your head back to look up at the ceiling in a standing position.
  2. Attempt to "kiss" the ceiling by puckering your lips.
  3. Hold the position for five seconds and release.

Ball exercise

This exercise requires a small squeezable ball, similar to those used for stress relief:

Ball exercise
  1. In a standing position, place the ball under your chin.
  2. Press your chin down against the ball.
  3. Hold the position for five seconds and release.

Risks when naturally removing a double chin

Natural treatments do not provide an immediate fix and may not guarantee the elimination or reduction of a double chin. People will go to great lengths to achieve quick results. Examples include drastically reducing calories or risking injury from vigorous exercise. Before making dietary or exercise changes, consult with a healthcare professional.

To achieve results, natural treatments for double chin removal necessitate upkeep, patience, and consistency. Whether you choose medical or natural methods, getting rid of a double chin and improving your facial appearance is possible.

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